Want to achieve a certain balance in your life? The Zone Diet is the answer for it for this diet has the wonderful capacity to make the hormones to be in balance and be contained in a healthy range. It is the Zone Diet’s goal to help one person attain a healthy, better, and longer life.
When you hear the word Zone Diet, the word balance is immediately associated with it. Why is that so? Principally because it deals with balancing the hormones in a moderate range that controls hunger. also with low calories but not neglecting the proper nutrients our body needs to sustain a longer healthy life.
The best thing in Zone Diet is that it promotes balance among the body’s hormones not for a certain limited period of time but for a lifetime (as long as one sticks with the diet), and it does so in a moderate level. What do moderate level here means? This means that Zone Diet offers moderation in the following areas:
1. The Zone Diet has a very low fat protein.
2. The Zone Diet has little glycemic carbohydrates that can be found mostly in vegetables and fruits.
3. The Zone Diet has monounsaturated fats that are friendly and good to the heart.
Want to know some breakthroughs regarding the Zone Diet? According to the Joslin Diabetes Research Center of the prestigious Harvard School of Medicine, the Zone Diet is best expressed as:
moderate in carbohydrates diet, moderate in protein diet; and moderate in fat diet.
Basically, the Zone Diet can be understood in the ratio where there is one part of fat for every two parts of protein and three parts of carbohydrates. This ratio helped in the treatments of type 2 diabetes and obesity. See the goodness Zone Diet gives to our lives? There is more to discover about this amazing Zone Diet at Diet Fads.
Author: Sturat Mitchel
Article Source
Sunday, September 21, 2008
Get the Nutrisystem Plan - Loose Weight on Nutrisystem and be Healthy
It is hard to turn your Television on and not see an ad for NutriSystem. NutriSystem originally targeted women but now plan have been established for men and they have also introduced diet plans for diabetics who need to keep there blood sugar level in check. They also now have programs for vegetarians who do not wish to eat meat and all of these programs are working well.
There is a great deal of similarity between the NutriSystem and Glycemic diet plans. They both follow what is called the glycemic index which states that if you eat foods that have a high glycemic index number this will release more insulin into your blood causing you to feel more hungry with a result in you eating more. The diet encourages you to eat more food with a lower glycemic index number that will keep your sugar level more regular and giving you a feeling of satisfaction and full of energy throughout the day.
Find the: Best Diet Plan
If you sign up for NutriSystem then all of your meals will be delivered to your home for a 4 week period and these meals are all prepared in such a way that they do not need to be refrigerated. The meals contain the necessary foods that are low on the glycemic index and they will allow you to eat a healthy diet as well you will also loose weight. It is essential that you stay with the diet for it to work.
Great Advice About: Loosing Weight
The diet also suggest that you add low fat dairy products as well as fruits and salads to your meals. NutriSystem plan stresses a high protein diet with few carbs but if you choose to eat some carbs then make sure they are wholegrain. A must with the plan is to stay away from processed foods that will raise your blood sugar levels.
NutriSystem is a diet plan that does not push exercise but as with any diet a plan mixed with sensible diet and exercise will help you loose weight effectively.
Some of you feel that the diet is too expensive but if you stop and thing about the amount of money that you spend on groceries and combines with all of the meals that you eat out you will see that NutriSystem is not all that expensive.
Author: Bryan Burbank
Article Source
There is a great deal of similarity between the NutriSystem and Glycemic diet plans. They both follow what is called the glycemic index which states that if you eat foods that have a high glycemic index number this will release more insulin into your blood causing you to feel more hungry with a result in you eating more. The diet encourages you to eat more food with a lower glycemic index number that will keep your sugar level more regular and giving you a feeling of satisfaction and full of energy throughout the day.
Find the: Best Diet Plan
If you sign up for NutriSystem then all of your meals will be delivered to your home for a 4 week period and these meals are all prepared in such a way that they do not need to be refrigerated. The meals contain the necessary foods that are low on the glycemic index and they will allow you to eat a healthy diet as well you will also loose weight. It is essential that you stay with the diet for it to work.
Great Advice About: Loosing Weight
The diet also suggest that you add low fat dairy products as well as fruits and salads to your meals. NutriSystem plan stresses a high protein diet with few carbs but if you choose to eat some carbs then make sure they are wholegrain. A must with the plan is to stay away from processed foods that will raise your blood sugar levels.
NutriSystem is a diet plan that does not push exercise but as with any diet a plan mixed with sensible diet and exercise will help you loose weight effectively.
Some of you feel that the diet is too expensive but if you stop and thing about the amount of money that you spend on groceries and combines with all of the meals that you eat out you will see that NutriSystem is not all that expensive.
Author: Bryan Burbank
Article Source
Losing Weight With the Jenny Craig Program
The Jenny Craig Diet is not new. In fact, it is probably one of the oldest and the most popular diet programs in the world. It is often mentioned in the same breath as the Atkins Diet or the South Beach Diet. The program has been around since 1983; although, it was only introduced in the United States in 1985.
The Jenny Craig Diet and the Three Level Plan
The Jenny Craig Diet is actually a three-level diet program that is designed to help people lose weight fast. The first level encourages dieters to limit their food intake to frequent small portions. Once the dieter is comfortable with the first level, he or she can then move on to the second level. This level involves activities that are designed to increase the body's energy and metabolism. The third level is vital to the maintenance of good health and weight loss. It is on this level that the dieter is taught how to balance his or her life in order to maintain the weight loss.
The Jenny Craig Program
You will actually find two Jenny Craig programs. There are actually 645 Jenny Craig centers that are scattered in countries like the Australia, Canada, New Zealand, Puerto Rico and the United States. Of course, you can always opt for a at-home Jenny Craig program. Regardless of where you seek your program and how you maintain this program, you will always receive the best program support. You will have 24/7 customer support available to you. They also offer group support and numerous materials to help you with your program.
What Do You Eat
The Jenny Craig Diet Program is not new. In fact, it is one of the oldest and possibly, the most popular programs in the world. This program is designed to help you lose weight by learning how to eat small food portions.
The primary difference between Jenny Craig and all other diet programs in the world is the prepackaged meals, most of which are frozen meals. However, they are in accordance with the new federal health guidelines and the food pyramid. The meals are packed with 50 percent carbohydrate, 25 percent protein and 25 percent fats. If you are going to use the Jenny Craig program, you will be advised to supplement the prepackaged meals with more fresh and raw fruits and vegetables and whole grains.
You're probably wondering, "Do I have to pay for the prepackaged meals for the rest of my life?" Not really. The program aims to teach you how to recognize proper food portions. Once you have familiarized yourself with these portions and you have become quite used to eating healthy foods, you can then cook the food yourself. You wouldn't have to rely on the program for your meals.
Many nutritionists praise Jenny Craig for the food portion control program. Indeed, you can lose a lot of weight from this program. The drawback, however, is that it is not cost-free like the other diet programs in the market. But if you can afford, why not try it?
Author: John Grant
Article Source
The Jenny Craig Diet and the Three Level Plan
The Jenny Craig Diet is actually a three-level diet program that is designed to help people lose weight fast. The first level encourages dieters to limit their food intake to frequent small portions. Once the dieter is comfortable with the first level, he or she can then move on to the second level. This level involves activities that are designed to increase the body's energy and metabolism. The third level is vital to the maintenance of good health and weight loss. It is on this level that the dieter is taught how to balance his or her life in order to maintain the weight loss.
The Jenny Craig Program
You will actually find two Jenny Craig programs. There are actually 645 Jenny Craig centers that are scattered in countries like the Australia, Canada, New Zealand, Puerto Rico and the United States. Of course, you can always opt for a at-home Jenny Craig program. Regardless of where you seek your program and how you maintain this program, you will always receive the best program support. You will have 24/7 customer support available to you. They also offer group support and numerous materials to help you with your program.
What Do You Eat
The Jenny Craig Diet Program is not new. In fact, it is one of the oldest and possibly, the most popular programs in the world. This program is designed to help you lose weight by learning how to eat small food portions.
The primary difference between Jenny Craig and all other diet programs in the world is the prepackaged meals, most of which are frozen meals. However, they are in accordance with the new federal health guidelines and the food pyramid. The meals are packed with 50 percent carbohydrate, 25 percent protein and 25 percent fats. If you are going to use the Jenny Craig program, you will be advised to supplement the prepackaged meals with more fresh and raw fruits and vegetables and whole grains.
You're probably wondering, "Do I have to pay for the prepackaged meals for the rest of my life?" Not really. The program aims to teach you how to recognize proper food portions. Once you have familiarized yourself with these portions and you have become quite used to eating healthy foods, you can then cook the food yourself. You wouldn't have to rely on the program for your meals.
Many nutritionists praise Jenny Craig for the food portion control program. Indeed, you can lose a lot of weight from this program. The drawback, however, is that it is not cost-free like the other diet programs in the market. But if you can afford, why not try it?
Author: John Grant
Article Source
Learn About Weight Watchers Calculate Point Plan
The Weight Watchers weight loss plan has been around for a long time now and there have been thousands of success stories of people that have been on the Weight Watchers diet and have lost weight and kept it off. This weight loss plan may be the most popular and well known diet that exist today and they have a track record that is unmatched by most other plans. We want to take a look at how the Weight Watchers Point plan can benefit you.
Learn how to find the: Best Diet Plan
When Weight Watchers first started they did not have the point system there was more of a diet book plan. But they have updated there diet and now have a very easy to use point system.
Find Great Advice About: Loosing Weight
Basically everything that you eat and consume it given a point value and depending on your weight, age and other factors you are allowed a certain amount of points in a day. It makes it very easy for a person to lose weight when they are adding up there points and they know exactly what to stay within.
The other benefit to using the point system is that you will learn what foods are better to eat and as a rule of thumb things that are grown are much better than foods that are processed.
The weight watchers points plan also gives you a certain amount of oils and waters that it requires you to intake in a day because this helps to boost your metabolism and will also increase more rapid weight loss.
Remember that if you are looking for an easy to follow diet plan then you should strongly consider the Weight Watchers Points Plan.
Author: Bryan Burbank
Article Source
Learn how to find the: Best Diet Plan
When Weight Watchers first started they did not have the point system there was more of a diet book plan. But they have updated there diet and now have a very easy to use point system.
Find Great Advice About: Loosing Weight
Basically everything that you eat and consume it given a point value and depending on your weight, age and other factors you are allowed a certain amount of points in a day. It makes it very easy for a person to lose weight when they are adding up there points and they know exactly what to stay within.
The other benefit to using the point system is that you will learn what foods are better to eat and as a rule of thumb things that are grown are much better than foods that are processed.
The weight watchers points plan also gives you a certain amount of oils and waters that it requires you to intake in a day because this helps to boost your metabolism and will also increase more rapid weight loss.
Remember that if you are looking for an easy to follow diet plan then you should strongly consider the Weight Watchers Points Plan.
Author: Bryan Burbank
Article Source
How To Lose Weight With South Beach Diet?
The South Beach diet plan was developed for obese patients by an American cardiologist in Florida, Dr Arthur Agatston. He supports the consumption of mostly "good carbohydrates" and "good fats."
The diet is often being confused or compared to the Atkin's diet which was developed by the late Dr Atkin. The Atkin's Diet is mainly a low-carbohydrate dieting system.
Dr.Agatston believes that excessive consumption of "bad carbohydrates" ie high glycemic carbohydrates, creates an insulin resistance in the human body. This is a malfunction of the hormone insulin's ability to properly process fat and sugar. He also held the view that over consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular diseases such as heart attacks and stroke.
To prevent these two conditions, The South Beach diet minimizes consumption of bad fats and bad carbohydrates and instead push for the replacement of these unhealthy food with good fats and good carbs.
This is a 3 step program. In all 3 steps of the diet, Dr. Agatston recommends minimizing consumption of bad fats.
The South Beach Diet Step 1 – During the first two weeks, weight loss dieters try to eliminate insulin resistance by avoiding high or moderately high-glycemic carbs, such as sugar, candy, white bread, potatoes, fruit, cereals, and refined grains such white rice. During this step, the body will lose its insulin resistance and begin to use excess body fat for energy, thus the dieter will lose weight rapidly as much as up to 10 pounds during this step.
The South Beach Diet Step 2 – During the second phase two weeks later, whole grain foods, some starchy carbs and fruits are progressively reintroduced into the diet albeit bit by bit until the dieter reaches the desired ideal weight.
The South Beach Diet Step 3 – In step 3, dieters continue to increase consumption of whole grains, fruit servings and some moderate carbs. If the dieter's weight do not increase or stay at status quo, then that will be the level of carbs in his meals and henceforth to maintain his ideal weight,he will know his carbohydrate tolerance level.
The weight loss program do not have the cumbersome counting of calories or limiting calories. Dr Agatston suggested that you eat until you are satisfied. Dieters are told to eat small 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal to increase their their metabolism for fat burning purpose.
If your unsure what diet to follow you may want to get advice of a dietitian
Author: Chris Chew
Article Source
The diet is often being confused or compared to the Atkin's diet which was developed by the late Dr Atkin. The Atkin's Diet is mainly a low-carbohydrate dieting system.
Dr.Agatston believes that excessive consumption of "bad carbohydrates" ie high glycemic carbohydrates, creates an insulin resistance in the human body. This is a malfunction of the hormone insulin's ability to properly process fat and sugar. He also held the view that over consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular diseases such as heart attacks and stroke.
To prevent these two conditions, The South Beach diet minimizes consumption of bad fats and bad carbohydrates and instead push for the replacement of these unhealthy food with good fats and good carbs.
This is a 3 step program. In all 3 steps of the diet, Dr. Agatston recommends minimizing consumption of bad fats.
The South Beach Diet Step 1 – During the first two weeks, weight loss dieters try to eliminate insulin resistance by avoiding high or moderately high-glycemic carbs, such as sugar, candy, white bread, potatoes, fruit, cereals, and refined grains such white rice. During this step, the body will lose its insulin resistance and begin to use excess body fat for energy, thus the dieter will lose weight rapidly as much as up to 10 pounds during this step.
The South Beach Diet Step 2 – During the second phase two weeks later, whole grain foods, some starchy carbs and fruits are progressively reintroduced into the diet albeit bit by bit until the dieter reaches the desired ideal weight.
The South Beach Diet Step 3 – In step 3, dieters continue to increase consumption of whole grains, fruit servings and some moderate carbs. If the dieter's weight do not increase or stay at status quo, then that will be the level of carbs in his meals and henceforth to maintain his ideal weight,he will know his carbohydrate tolerance level.
The weight loss program do not have the cumbersome counting of calories or limiting calories. Dr Agatston suggested that you eat until you are satisfied. Dieters are told to eat small 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal to increase their their metabolism for fat burning purpose.
If your unsure what diet to follow you may want to get advice of a dietitian
Author: Chris Chew
Article Source
Advantages of the Atkins Diet
Dr.Robert Atkins addressed his own weight condition from a diet he read in the Journal of the American Medical Association. Realizing the benefits of the diet he followed Atkins later popularized the idea as The Atkins Diet in a series of books, starting with Dr. Atkins' Diet Revolution in 1972. The Atkins Diet or just 'Atkins' is a well known low carbohydrate diet.
How Atkins Diet Works
The Atkins Diet states we can change our metabolism and lose weight easily simply by eating foods high in protein and fat and limiting foods high in carbohydrate. Consuming a high level of carbohydrates causes overproduction of insulin, leading to increased hunger and weight gain. The diet encourages the consumption of foods rich in protein.
The Four Stages of the Atkins Diet
Induction
The Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day.
Ongoing Weight Loss
The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams.
Pre-Maintenance
Carbohydrate intake is increased again this time by 10 net carbs a week from the ladder groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight.
Lifetime Maintenance
This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.
Each stage becomes progressively less restrictive and gradually increases carbohydrates allowed.
What Food is Allowed in Atkins Diet
The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese; salad vegetables; other low carbohydrate vegetables; and butter and vegetable oils.
Sample Menu Plan from the Atkins Diet
Breakfast:
Italian sausage frittata
Cup of Herbal Tea
Lunch
Tuna salad with mixed leafy greens topped with bacon bits
Dinner:
Bacon cheeseburger with broccoli and cauliflower
Fresh fruit kebobs
Snacks:
High-protein, low-sugar snack bar
What Food is Not Allowed in Atkins Diet
No bread, alcohol, or carbonated beverages, not even diet soda. Beverages are limited to water, and consumption of caffeine is not allowed. It May be difficult to eliminate breads and cereals, especially in families with children who love these types of foods.
Misconceptions about the Atkins Diet
Many people incorrectly believe that the Atkins Diet promotes eating unlimited amounts of fatty meats and cheeses. This is a key point of clarification that Dr. Atkins addressed in the more recent revisions of his book. Although the Atkins Diet does not impose limits on certain foods, or caloric restriction in general, Dr. Atkins points out in his book that this plan is "not a license to gorge.
Another common misconception arises from confusion between the Induction Phase and rest of the diet. The first two weeks of the Atkins Diet are strict, with only 20g of carbohydrates permitted per day. Atkins states that a dieter can safely stay at the Induction Phase for several months if the person has a lot of weight to lose. Once the weight-loss goal is reached, carbohydrate levels are raised gradually, though still significantly below USDA norms, and still within or slightly above the definition of ketosis.
Known Health Benefits of the Atkins Diet
There are over 50 studies that highlight the positive weight loss results and other health benefits associated with following the Atkins Diet. These benefits include weight loss, improvement in risk factors for heart disease, hypertension and diabetes, inflammation, benefits in treating epilepsy and decreasing obesity in children and adolescents.
Study out of University of Pennsylvania School of Medicine, University of Colorado Health Sciences Center and Washington University School of Medicine randomly assigned participants to a low-carbohydrate, high-protein, high-fat diet or a low-calorie, high-carbohydrate, low-fat diet. The low-carbohydrate diet produced a greater weight loss and was associated with a greater improvement in some risk factors for coronary heart disease.
Study out of Stanford University Medical School compared four weight-loss diets representing a spectrum of low to high carbohydrate intake for effects on weight loss and related metabolic variables. Participants assigned to follow the Atkins diet, which had the lowest carbohydrate intake, lost more than twice the weight and experienced favorable overall metabolic effects at 12 months than those assigned to follow the Zone, Ornish, or LEARN diets.
Additional Suggested Health Benefits of the Atkins Diet
Many people like being able to eat as much protein and fat as they wish, because these foods are often restricted in more traditional diet plans.
For people who have tried a low-fat, high-carbohydrate weight loss plan without success, increasing protein in their diet often results in decreased food cravings and more rapid weight loss.
The diet is relatively easy to follow; there are no complicated meal plans.
Potential Risks of the Atkins Diet
Eating unlimited amounts of fat, especially saturated fat found in meat products, can lead to increased risk of heart disease. Extensive research on healthy populations tells us to eat more fruits,vegetables and whole grains. Restricting these foods in the name of weight loss may lead to long-term health problems.
Additionally any diet that limits carbohydrate causes the body to rely on fat or muscle for energy. When our body breaks down stored fat to supply energy, a byproduct called ketones is formed. Ketones suppress appetite, but they also cause fatigue, nausea, and a potentially dangerous fluid loss. Anyone with diabetes, heart, or kidney problems should check with their physician before following a low-carb diet.
Unpleasant side effects include constipation (caused by the low-fiber diet) and bad breath.
Impact of the Atkins Diet on Diet Culture
Since the Atkins Diet made headlines n the late '90s, there has been an explosion of low carbohydrate versions of traditionally high carbohydrate products, such as bread, pasta and even candy. Thiewed as the "grand daddy" and cause of the explosion of low carrb diets popularity in the nineties to early 2000.
What the Experts are Saying about the Atkins Diet
Atkins Diet supporters claim it offers faster weight loss and a relatively user-friendly eating plan. Sceptics, including dietitians and nutritionists, maintain that Atkins Diet weight loss is both short-term and possibly a health risk, even though the weight loss itself may have the beneficial effect of lowering cholesterol.
Dr. Foster, one of the researchers involved in studying the Atkins Diet, acknowledged the possible health dangers of the Atkins diet and stated a longer five-year study was planned:
"This larger study of 360 participants will help us more fully assess the benefits and risks of low-carbohydrate diets on bone mass, kidney function, arterial function and exercise tolerance," he said. "I'm very, very concerned that people will get the message from these studies that the Atkins diet is safe and effective, but I don't believe we know that yet."
Brigid McKevith, a nutrition scientist at the British Nutrition Foundation (BNF), said:
"We welcome the fact that the Atkins diet is being studied scientifically and that randomised controlled studies have been carried out, because it's very popular with the public. [however] There are several potential problems with the Atkins diet. These include long term bone health, as with a very high protein intake the excretions of calcium increase, so there could be implications for the health of bones," she explained.
"There could be difficulties for people who have an underlying problem with their kidneys or liver, because it would be putting more strain on those organs, and problems in terms of heart disease too, as it's a diet very low in fruits and vegetables. Also, it's very low in fiber, so in terms of digestive health, it's not in keeping with our fibre and complex carbohydrate recommendations."
Belinda Linden, head of medical information at the British Heart Foundation, holds similar views.
"The new studies do not indicate a dramatic weight loss for excessively obese people," she said. "Previous studies have shown that weight loss from the Atkins Diet may involve muscle loss rather than body fat. Another potential problem is that it is so far unclear from studies whether weight loss is sustained over a longer period than six months. One of the studies shows no significant difference at 12 months." She added that: "With minimal fruit and vegetables included in the diet, it holds serious implications for coronary heart disease and cancer. Diets need to be varied to protect against these conditions - and this one isn't. This diet requires further long term and larger studies before its effectiveness can be confirmed."
Volumetrics author Barbara Rolls, PhD, who holds the Guthrie Chair in Nutrition at Penn State University, offers a very simple explanation as to why people lose weight on Atkins diet:
"They're cutting calories, even if they don't realize it. No one has shown, in any studies, that anything magical is going on with Atkins other than calorie restriction. The diet is very prescriptive, very restrictive, and limits half of the foods we normally eat. In the end it's not fat, it's not protein, it's not carbs - it's calories. You can lose weight on anything that helps you to eat less, but that doesn't mean it's good for you."
Neal Barnard, MD, president of the Physicians Commission for Responsible Medicine, a non-profit research group based in Washington, says:
"Low-carb diets have been linked to increased frequency of colon cancer, formation of kidney stones, kidney disease, and even osteoporosis... The reason for the health worries is in large part due to red meat. People who eat meat every day have three times greater risk of developing colon cancer. And then there is the problem of the kidneys. They aren't designed to work on an oil slick of fat."
Susan Barr, registered dietitian in New York City, says:
"There have been reports in the medical literature that say that this low-carb diet may not be as bad as we thought. That makes people interested again in this diet, but until there is more research on what stresses the diet places on the body, there is no way to know what it might be doing besides providing short-term weight loss."
The Bottom Line
The Atkins Diet is an optimally balanced lifetime eating plan with the flexibility to meet each individual’s unique physical condition addressing factors such as age, gender, level of physical activity, and metabolic rate.
This diet may seem like the tastiest way to lose weight, but don't be misled by claims of effortless weight loss and unlimited amounts of food. Nothing is that simple!
Author: Jeff Behar
Article Source
How Atkins Diet Works
The Atkins Diet states we can change our metabolism and lose weight easily simply by eating foods high in protein and fat and limiting foods high in carbohydrate. Consuming a high level of carbohydrates causes overproduction of insulin, leading to increased hunger and weight gain. The diet encourages the consumption of foods rich in protein.
The Four Stages of the Atkins Diet
Induction
The Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day.
Ongoing Weight Loss
The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 5 net grams.
Pre-Maintenance
Carbohydrate intake is increased again this time by 10 net carbs a week from the ladder groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight.
Lifetime Maintenance
This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.
Each stage becomes progressively less restrictive and gradually increases carbohydrates allowed.
What Food is Allowed in Atkins Diet
The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese; salad vegetables; other low carbohydrate vegetables; and butter and vegetable oils.
Sample Menu Plan from the Atkins Diet
Breakfast:
Italian sausage frittata
Cup of Herbal Tea
Lunch
Tuna salad with mixed leafy greens topped with bacon bits
Dinner:
Bacon cheeseburger with broccoli and cauliflower
Fresh fruit kebobs
Snacks:
High-protein, low-sugar snack bar
What Food is Not Allowed in Atkins Diet
No bread, alcohol, or carbonated beverages, not even diet soda. Beverages are limited to water, and consumption of caffeine is not allowed. It May be difficult to eliminate breads and cereals, especially in families with children who love these types of foods.
Misconceptions about the Atkins Diet
Many people incorrectly believe that the Atkins Diet promotes eating unlimited amounts of fatty meats and cheeses. This is a key point of clarification that Dr. Atkins addressed in the more recent revisions of his book. Although the Atkins Diet does not impose limits on certain foods, or caloric restriction in general, Dr. Atkins points out in his book that this plan is "not a license to gorge.
Another common misconception arises from confusion between the Induction Phase and rest of the diet. The first two weeks of the Atkins Diet are strict, with only 20g of carbohydrates permitted per day. Atkins states that a dieter can safely stay at the Induction Phase for several months if the person has a lot of weight to lose. Once the weight-loss goal is reached, carbohydrate levels are raised gradually, though still significantly below USDA norms, and still within or slightly above the definition of ketosis.
Known Health Benefits of the Atkins Diet
There are over 50 studies that highlight the positive weight loss results and other health benefits associated with following the Atkins Diet. These benefits include weight loss, improvement in risk factors for heart disease, hypertension and diabetes, inflammation, benefits in treating epilepsy and decreasing obesity in children and adolescents.
Study out of University of Pennsylvania School of Medicine, University of Colorado Health Sciences Center and Washington University School of Medicine randomly assigned participants to a low-carbohydrate, high-protein, high-fat diet or a low-calorie, high-carbohydrate, low-fat diet. The low-carbohydrate diet produced a greater weight loss and was associated with a greater improvement in some risk factors for coronary heart disease.
Study out of Stanford University Medical School compared four weight-loss diets representing a spectrum of low to high carbohydrate intake for effects on weight loss and related metabolic variables. Participants assigned to follow the Atkins diet, which had the lowest carbohydrate intake, lost more than twice the weight and experienced favorable overall metabolic effects at 12 months than those assigned to follow the Zone, Ornish, or LEARN diets.
Additional Suggested Health Benefits of the Atkins Diet
Many people like being able to eat as much protein and fat as they wish, because these foods are often restricted in more traditional diet plans.
For people who have tried a low-fat, high-carbohydrate weight loss plan without success, increasing protein in their diet often results in decreased food cravings and more rapid weight loss.
The diet is relatively easy to follow; there are no complicated meal plans.
Potential Risks of the Atkins Diet
Eating unlimited amounts of fat, especially saturated fat found in meat products, can lead to increased risk of heart disease. Extensive research on healthy populations tells us to eat more fruits,vegetables and whole grains. Restricting these foods in the name of weight loss may lead to long-term health problems.
Additionally any diet that limits carbohydrate causes the body to rely on fat or muscle for energy. When our body breaks down stored fat to supply energy, a byproduct called ketones is formed. Ketones suppress appetite, but they also cause fatigue, nausea, and a potentially dangerous fluid loss. Anyone with diabetes, heart, or kidney problems should check with their physician before following a low-carb diet.
Unpleasant side effects include constipation (caused by the low-fiber diet) and bad breath.
Impact of the Atkins Diet on Diet Culture
Since the Atkins Diet made headlines n the late '90s, there has been an explosion of low carbohydrate versions of traditionally high carbohydrate products, such as bread, pasta and even candy. Thiewed as the "grand daddy" and cause of the explosion of low carrb diets popularity in the nineties to early 2000.
What the Experts are Saying about the Atkins Diet
Atkins Diet supporters claim it offers faster weight loss and a relatively user-friendly eating plan. Sceptics, including dietitians and nutritionists, maintain that Atkins Diet weight loss is both short-term and possibly a health risk, even though the weight loss itself may have the beneficial effect of lowering cholesterol.
Dr. Foster, one of the researchers involved in studying the Atkins Diet, acknowledged the possible health dangers of the Atkins diet and stated a longer five-year study was planned:
"This larger study of 360 participants will help us more fully assess the benefits and risks of low-carbohydrate diets on bone mass, kidney function, arterial function and exercise tolerance," he said. "I'm very, very concerned that people will get the message from these studies that the Atkins diet is safe and effective, but I don't believe we know that yet."
Brigid McKevith, a nutrition scientist at the British Nutrition Foundation (BNF), said:
"We welcome the fact that the Atkins diet is being studied scientifically and that randomised controlled studies have been carried out, because it's very popular with the public. [however] There are several potential problems with the Atkins diet. These include long term bone health, as with a very high protein intake the excretions of calcium increase, so there could be implications for the health of bones," she explained.
"There could be difficulties for people who have an underlying problem with their kidneys or liver, because it would be putting more strain on those organs, and problems in terms of heart disease too, as it's a diet very low in fruits and vegetables. Also, it's very low in fiber, so in terms of digestive health, it's not in keeping with our fibre and complex carbohydrate recommendations."
Belinda Linden, head of medical information at the British Heart Foundation, holds similar views.
"The new studies do not indicate a dramatic weight loss for excessively obese people," she said. "Previous studies have shown that weight loss from the Atkins Diet may involve muscle loss rather than body fat. Another potential problem is that it is so far unclear from studies whether weight loss is sustained over a longer period than six months. One of the studies shows no significant difference at 12 months." She added that: "With minimal fruit and vegetables included in the diet, it holds serious implications for coronary heart disease and cancer. Diets need to be varied to protect against these conditions - and this one isn't. This diet requires further long term and larger studies before its effectiveness can be confirmed."
Volumetrics author Barbara Rolls, PhD, who holds the Guthrie Chair in Nutrition at Penn State University, offers a very simple explanation as to why people lose weight on Atkins diet:
"They're cutting calories, even if they don't realize it. No one has shown, in any studies, that anything magical is going on with Atkins other than calorie restriction. The diet is very prescriptive, very restrictive, and limits half of the foods we normally eat. In the end it's not fat, it's not protein, it's not carbs - it's calories. You can lose weight on anything that helps you to eat less, but that doesn't mean it's good for you."
Neal Barnard, MD, president of the Physicians Commission for Responsible Medicine, a non-profit research group based in Washington, says:
"Low-carb diets have been linked to increased frequency of colon cancer, formation of kidney stones, kidney disease, and even osteoporosis... The reason for the health worries is in large part due to red meat. People who eat meat every day have three times greater risk of developing colon cancer. And then there is the problem of the kidneys. They aren't designed to work on an oil slick of fat."
Susan Barr, registered dietitian in New York City, says:
"There have been reports in the medical literature that say that this low-carb diet may not be as bad as we thought. That makes people interested again in this diet, but until there is more research on what stresses the diet places on the body, there is no way to know what it might be doing besides providing short-term weight loss."
The Bottom Line
The Atkins Diet is an optimally balanced lifetime eating plan with the flexibility to meet each individual’s unique physical condition addressing factors such as age, gender, level of physical activity, and metabolic rate.
This diet may seem like the tastiest way to lose weight, but don't be misled by claims of effortless weight loss and unlimited amounts of food. Nothing is that simple!
Author: Jeff Behar
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